How Can Your Diet Help Save the Planet?

Most scientists agree, our planet is getting warmer. An interesting fact you may not be aware of is that the food you and others consume plays a significant part in global warming.

That’s right!

According to Dr. Deigo Rose, PhD, MPH, RD, professor and nutrition program director at Tulane University, a person who eats plants and animals (an omnivore) has a dietary carbon footprint that is nearly double that of a vegetarian’s diet and triple that of a vegan’s diet!

The good news is omnivores can lower their carbon footprint if their diet emphasizes plant-based foods and healthy fats. Two diets that exemplify these traits are the Mediterranean diet and the DASH diet. Both of these diets also have the extra-added benefit of reducing your risk of heart disease, stroke, hypertension, and colorectal cancer. It’s a two-for-one!

So, what is the Mediterranean diet? This diet plan is mostly plant-based, with no red meat, and eating fish twice a week. Chicken and turkey are eaten a few times a week or less with an emphasis on beans, lentils, tofu, and pea protein. Think black bean quesadillas, black bean soup, chickpea stew, lentil soup, tofu stir-fries, and veggie burgers made from pea protein. Egg yolks are limited to 4 per week. Dairy is in moderation and low-fat. Think one serving of low-fat yogurt or cheese per day or even less, if possible.

The DASH diet is like the Mediterranean diet, but it also limits sodium to 1500 mg. to 2300 mg. per day to help lower blood pressure. On both meal plans, processed foods, and foods high in saturated fat like butter are limited. Alcohol and sugar are also restricted to very small quantities.

Now, knowing this, what changes can you make to eat a healthy diet, improve your health and the health of the planet? Here are a few of my suggestions:

     Eat less red meat. Beef has 8 to10 times the impact of chicken and 50 times the impact of beans on the planet. Here is a healthy recipe to substitute for a beef burger, https://lisaprincenutritionspecialist.com/healthy-recipes

     Switch from dairy milk to unsweetened plant-based milk.

     Try a plant-based yogurt like Nature’s Promise almond milk yogurt.

     Eat fish twice a week instead of beef, pork, or chicken.

     Replace meat in tacos, burritos, Shepherd’s pie and so forth with a plant-based substitute like Gardein Plant-Based Beef or Morning Star crumbles. You’ll be doing yourself and the planet a favor and you probably won’t even taste the difference.

     Eat more nuts and less cheese for a healthy, filling protein.

     Eat beans, chickpeas, and lentils. See www.lisprincenutritionspecialist/recipes for a delicious lentil soup recipe.

 There you have it. Help save the planet and yourself – eat a healthy diet!

Let me know what new plant-based foods you have tried, and which ones you’re going to incorporate in your diet. I’m thinking of you! _Lisa

Probiotics and Prebiotics – What are they and why do YOU need them?

Probiotics is the term most people are familiar with. Probiotics are live bacteria found in foods like yogurt and kefir.

Prebiotics are the foods that nurture probiotics. Prebiotics are found in vegetables, fruit, and legumes.  Examples include beans, peas, and legumes (lentils, chickpeas, lima beans, peanuts.)

The food you consume plays an important role in the balance of good and bad gut bacteria. Probiotics deposit good bacteria in your gut, which helps protect you from harmful bacteria and fungi. They also boost your immune system and improve symptoms of depression.

What foods contain probiotics besides yogurt with live cultures? The answer is fermented foods like sauerkraut, kefir (a fermented milk drink), Kombucha tea (a fermented drink made with tea, sugar, bacteria and yeast) and kimchi (a traditional Korean dish consisting of salted and fermented vegetables like Napa cabbage and Korean radish.)  If you are going to try fermented foods for their probiotic benefits make sure they are unpasteurized, as this process kills the bacteria. If you want to give Kombucha a try, choose one that has 0 grams of added sugar like Big Easy Bucha Kombucha.

Prebiotics, which nurture probiotics, allow your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system. What other foods contain prebiotics? Oats, bananas, berries, asparagus, Jerusalem artichokes, leeks, onions, garlic, dandelion greens, almonds, pistachios, and ground flaxseed. (Please see my blog post on the health benefits of ground flaxseed, found here: https://lisaprincenutritionexpert.blogspot.com/2024/02/the-health-benefits-of-ground-flaxseed.html)

Keeping your gut bacteria balanced is important for many aspects of health, so eat plenty of prebiotic and probiotic foods.

If you have questions about what foods to add to your daily diet that will naturally give you probiotics or prebiotics, shoot me an email and I’ll be happy to answer your questions.

PS. Be sure to try my recipe for lentil barley soup, which you’ll find on my website. (https://lisaprincenutritionspecialist.com/healthy-recipes) It is a great way to get a delicious serving of prebiotics. Enjoy! _Lisa

The Health Benefits of Ground Flaxseed and Why You Should Include it in Your Diet

Ground flaxseed has so many health benefits. I recommend it for almost everyone. Read on to learn all the health benefits of ground flaxseed and what foods to add it to. (For those with IBS, cancer, or taking blood thinners, hormones, or antiplatelet medications flaxseeds are not recommended. Always check with your physician if you have heart disease or another medical condition. Though rare, allergic reactions to flaxseed have been reported.)

One tablespoon of ground flaxseed provides:

• 2 grams of fiber, 37 calories, and is an excellent source of omega-3 fatty acids, specifically ALA
• Is particularly high in thiamine, a B vitamin, and copper
• May lower your risk of breast cancer particularly for postmenopausal women
• Animal studies show it also protects again colorectal, skin, blood, and lung cancer
• Contains both soluble and insoluble fiber which supports gut health. However, more is not necessarily better. More than 2 TBs a day may cause bloating and gas. Start slow with 1 tsp. per day until your body gets used to it. Then aim for a tablespoon every day!
• May help lower LDL (bad) cholesterol
• According to a review of 11 studies ground flaxseed may significantly lower blood pressure

I try to consume 1 TB of ground flaxseed every day. The brand I like the best is Bob’s Red Mill Ground Flaxseed Meal available in most grocery stores in the baking aisle. It's important to note that flaxseed should be ground and not taken whole. This is so your body can absorb it. It lasts for approximately 3 months in the refrigerator.

What do I add it to?

• A tsp. or two on a salad gives the salad a nice nutty flavor
• A TB in a smoothie works great
• A tsp. mixed into yogurt is delicious
• A TB on a bowl of cereal is perfect or stir it into a bowl of hot oatmeal
• A tsp. sprinkled on a slice of whole wheat bread topped with nut butter is good
• When I am baking muffins, banana bread, or making pancakes for my family I add a couple of tablespoons and no one is the wiser!

I hope that you will enjoy adding ground flaxseed to your healthy snacks and meals. Let me know what you put it in. I am thinking of you!  Lisa

Crackers, Don’t You Just Love Them?

Let’s face it, crackers are delicious and fun to eat. They’re terrific pedestals for cheeses and other small delicacies, they crunch like potato chips, and they’re so easy to eat, no prep, no cooking. All you have to do is open the box and they’re ready to eat.

You’re probably asking yourself, but how can I eat crackers and still lose weight? The answer is, you can!

 Here are a few guidelines to help you choose a healthy cracker to partner with your soup or sandwich.

The first thing to remember is, I don’t recommend crackers as a snack because they are not very filling and they are often paired with a salty, fatty cheese. I suggest you use them as an accompaniment to your healthy salad or soup.

Another thing, make certain the front of the box says, “100% whole grain.” The words, “Made with whole grain” is not enough. This usually means, “made with mostly refined grains.” Check the ingredient list for “whole wheat flour,” “whole rye flour,” or “brown rice flavor” not simply wheat flour or rice flour because those are refined grains.

Consider the sodium and aim for 200 mg. or less per serving.

Look at the added sugar. Wheat Thins have 4 grams of added sugar per serving; a full teaspoon worth!

If you are looking for gluten-free crackers check for more fiber. Seeds and quinoa in the ingredient list give you more fiber than just brown rice.

Don’t be fooled by veggie crackers. Crackers that are made with cauliflower plus potato, brown rice, cassava, cassava starch flour, rice flour, potato flakes, and palm oil are not vegetables.

My top choice for delicious crackers is Crunchmaster Multi-Seed Crackers. If I feel like going gluten-free, I enjoy Mary’s Gone crackers. Triscits are delicious and always 100% whole-grain, but the serving size is small, only 6.

Feel free to enjoy a serving of crackers with your next salad, bowl of chili, or soup. Let me know your favorites in the comment box. Also, reach out if you have any questions.

Lisa

Should you eat plant-based protein? You betcha!

Plant-based foods contain important antioxidants, vitamins, and minerals that benefit overall health.

Last month, I posted a recipe on my site that showed two ways to prepare tofu as a delicious alternative for those looking to eat less animal-sourced foods. You may wonder if there is anything else you can eat to reduce your consumption of animal-sourced foods, and in turn, leave less of a carbon footprint. Here are my top 6 go-to's. I eat these at least three times a week for lunch and once a week for dinner.

Veggie burgers – perfect for a quick weekend lunch, or to crumble on a salad for you to have at the office. My favorite? Dr. Praeger’s California burger which is minimally processed and you can actually see the veggies in it. Other favorites include: Dr. Praeger’s All-American burger, Blue Mango veggie burgers (locally made), Trader Joe’s Quinoa Cowboy burger, or a Morning Star’s Chicken veggie burger. In addition, be sure to check out my website for a homemade black bean burger recipe.  https://lisaprincenutritionspecialist.com/healthy-recipe.

 My other go-to's are:

Lentils – My favorite way to enjoy lentils is to make lentil soup. You'll find an easy-to-make recipe for lentil soup on my website. Click the link above.

Black beans – Buy a can of no sodium added black beans, rinse, and serve on a salad or make black bean quesadillas. I posted a delicious recipe on my website (click the link above).  Black bean quesadillas are a quick and easy mid-week dinner. Serve with a green salad and ½ an avocado if you like.

Chickpeas – fabulous on a salad or in a veggie soup. I even eat them dried as a snack.

 Nuts – pour ¼ cup of lightly salted pistachios, walnuts, almonds, or pecans on your next salad. I recommend pistachios because they contain all 9 essential amino acids. They are also the highest protein snack nut. The serving size is 1 ounce about 49 pistachios.

Hemp seeds – great on a salad. Each 3 TB serving has 10 grams of filling protein for just 170 calories.

These are just a few of the plant-based proteins that you might consider. If you want more suggestions, or have questions, please email me at, Lisa@MaineWeightlossCoach.com. Let's chat!

Can you Eat Healthy and Still Save Money? You betcha!

We all know that to maintain a healthy body you need to eat healthy – fruits, vegetables, and proteins. Eating healthy, however, is not always the least expensive way to eat, and it’s easy to be tempted into purchasing the less expensive, and not as healthy prepared foods. So, how can you eat healthfully without breaking the bank? Below are a few easy strategies that you can try.

1.       PLAN AHEAD– plan your meals ahead of time and use recipes with common ingredients, like chicken fajitas, chicken soup, and chicken Caesar salad all in the same week. 

2.       Shop with a grocery list and stick to it. 

a.       Buy beans, grains, and nuts in bulk to save money.

b.       Buy frozen veggies and fruit; they are just as healthy as fresh.

c.       Use coupons!

d.       Buy store brands especially for milk, canned tomatoes, and olive oil.

3.       Cook at home.

4.       Cook larger portions and use the leftovers.

5.       Don’t shop on an empty stomach or you may buy items not on your list.

6.       Buy whole foods, i.e., a block of cheese is cheaper than shredded cheese, and avoid expensive processed foods like cookies, protein bars, and prepackaged meals.

7.       Stock up on staples when they are on sale.

8.       Buy less expensive cuts of meat like chuck steak, whole chicken or ground meat or poultry.

9.       Replace meat with less expensive proteins such as beans, lentils, and tuna-fish.

10.   Buy produce that is in season, i.e., apples in the fall.

11.   Grow your own produce.

I hope these tips will help you save money at the grocery store. Don’t forget to eat plenty of fruits and veggies. Yours in health, Lisa

Which Nut Butter is Spreadable, Eatable, and Forgettable?

Ever wonder which nut butter spread is best for your next sandwich, cracker, or veggie? Is it peanut butter, almond butter, sunflower butter, or cashew butter?

These days you have so many choices. Let me help you decide.

Aim for the following:

* No more than 3 grams of saturated fat per 2 TB serving.

* No added sugar. Don’t be fooled by Nutella, or other healthy sounding spreads that contain 17-19 grams of added sugar. This includes granola butter which has 4-5 grams of added sugar from maple syrup.

* Less than 100 mg. of salt is fine, but I prefer unsalted

* 6-8 grams of protein

* No partially hydrogenated vegetable oil. Hydrogenated vegetable oil is okay.

My top choice is Teddie’s unsalted natural peanut butter, followed by natural sun butter. Almond and cashew butter don’t have as many polyunsaturated heart-healthy fats, so they are my third and fourth choices respectively.

There are also new nut butters with more protein like Skippy Protein. These are peanut butters blended with pea protein, and have 10 grams of protein per 2 TB serving. However, most of these cost about $1.50 more for only 3 more grams of protein. You decide if it is worth the extra $.

No matter how you spread it, there are some good choices out there, so savor your nut butter; just don’t overdo the 2 TB serving size. Enjoy! _Lisa